Most of us have heard time and time again that in order to lose weight we need to watch what we eat and monitor the amount of calories we are taking into our body. However, this can seem misleading at times.
For example, a diet of only ice cream would not be the best choice for weight loss, or for your health in general, even if you were taking in the recommended amount of calories you should be in order to lose weight. In order to lose weight you need to be eating healthy foods and this is where many people get lost when starting out toward their weight loss goals.
The term “healthy foods” may mean different things to different people and because of this we are going to give you 3 nutrition terms you need to know for fat loss that will help you jump over this road block in your weight loss journey.
As we discussed a few weeks ago, protein should be an important part of your diet when losing weight. This is because protein prevents lean muscle from being broken down and in turn promoting a healthy BMI. Protein can also help you to feel full, preventing you from unnecessary snacking throughout the day.
The CDC recommends about 46 grams of protein per day for women and about 56 grams per day for men. Keep in mind however, that this will vary depending on your individual weight loss goals. Here are some awesome sources of lean protein that you can consider including in your meal plan.
Fish – ½ cup of fish contains about 15 grams of protein, less than half a gram of carbohydrates and less than a gram of fat.
Chicken and Turkey – ½ a cup of chicken contains about 21.5 grams of protein, 0 grams of carbohydrate and 2.5 grams of fat. ½ cup of turkey contains slightly less protein and about double the fat.
Beef – ½ cup of beef contains about 18 grams of protein, 0 grams carbohydrate and about 10 grams of fat.
Eggs – One large egg contains 6 grams of protein, half a grams of carbohydrate and 5 grams of fat.
Low-Fat Dairy – 1 cup of low fat milk contains 8 grams of protein, 13 grams of carbohydrates and 2 grams of fat.
Plant Sources – There are also many great plant sources of proteins. Some plant sources are considered incomplete sources of protein, meaning that they do not provide all of the essential amino acids.
As I have mentioned before carbohydrates are not the weight loss enemy. In fact they are an important source of energy and when taken in properly, can maximize your weight loss results. For a review on carbohydrates refer to my article Carbohydrate Utilization to Maximize Weight Loss.
Carbohydrates that are broken down in the body are sometimes referred to as complex carbohydrates. This can also be misleading though because not all carbohydrates are broken down and utilized by the body equally. For this reason you should monitor your carbohydrate intake and follow the steps in the article referred to above.
Super foods is the name given to foods that provide an array of health benefits. These benefits can include lowering your cholesterol, reduced risk of heart disease and cancer, and even just give you a sense of overall well-being. This is due to the assortment of macro and micronutrients they provide.
Here is a list of such foods.
- Tea (green or black)
It is suggested that consuming a variety of these super foods in your diet will promote an overall healthier life. You can add several of them, like blueberries and oats or spinach and yogurt, to your IdealShake!
When starting your weight loss plan these are three nutrition terms you need to know for fat loss in order to avoid feeling overwhelmed or completely lost. Each of them can be important to your overall weight loss success. Incorporate foods in each of these groups and be on your way toward weight loss success!
By Wes Young